Self Treatments: Applying Ice

Applying ice is a measure you can use to manage your back condition, especially if symptoms are particularly bad.

How can I benefit by learning this skill?

Ice makes blood vessels narrow (called vasoconstriction). This is ideal for stopping the pain that often comes with inflammation. It can easily be used as part of a home program. Ice is especially helpful in the early hours and days after onset of back pain. Ice may also help reduce swelling, which in turn takes pressure off pain sensors within the tissues of the spine. The goal is to ease discomfort so you can rest, move, and exercise easier.

How do I perform this skill?

Ice packs or a bag of ice are the most effective forms of cold therapy. Cold treatments usually involve applying ice to the sore area for 15 to 20 minutes. Keep your back in the neutral position. You may find you have less pain and better mobility after applying ice.

Are there other recommendations I need to be aware of?

If you have an aversion to ice, wait two to three days after the onset of low back pain and then consider applying heat. You can learn more about applying heat in the skill section called “Applying Heat.”

What should I watch out for while doing this skill?

Avoid injury to your skin by placing a wet towel between your skin and the cold pack or ice bag. Take some time to relax and breathe as you rest with ice. Also, avoid heavy exercise or activity after applying cold treatments to your back. The drop in temperature can momentarily slow the responsiveness of nerves and muscles in the area, setting you up for an injury.